Wednesday, November 4, 2015

8 Tips For A Healthy Meal

Here are a few pointers to make each meal a healthy meal.

1. Make half of your plate fruits and vegetables.

Fruits and vegetables are full of antioxidants, vitamins, and minerals. To get all of your essential micronutrients, eat the rainbow. It is especially important to choose reds, oranges, and dark green vegetables such as tomatoes, sweet potatoes, and broccoli.

2. Add lean protein.

Choose lean protein that is low in saturated fat such as chicken, lean beef and pork, turkey, beans, or seafood.  

3. Include whole grains.

Make at least half of your grains, whole grains. Whole grains are good for your heart. They also have more nutrients and fiber than refined grains. Check the food labels for "100% whole grains" or "100% whole wheat."

4. Avoid extra fat.

How you prepare your meals can add fat and calories to your otherwise healthy meal, such as adding  heavy gravies or sauces. Instead of adding cheese sauce to steamed broccoli, top it with low-fat Parmesan cheese.

  5. Don't Rush.

Take time to enjoy your food. Eating quickly can lead to unintentional over eating and it takes longer for your brain to signal to your stomach that you are full.  

6. Be in control.

Eating at home helps you to be in more control of what you are eating and how it is prepared. If you need to or choose to eat out choose healthier options such as baked instead of fried.

7. Give new foods a try.

Keep your "diet" from going stale by trying new foods such as kale, parsnips, lentils, or mango. You may find a new favorite. Swap healthy recipes with a friend or go online to find new recipes. Keeping your "diet" from being boring, helps increase the chances that you will stick to healthier options.

8. Trick your sweet tooth.

Got the hankering for something sweet, try fresh fruit. Better yet, calm that sweet tooth with a healthier dessert option such as vanilla Greek yogurt, berries, and granola. Find recipes where you can substitute agave, monk fruit, or stevia for sugar. If you want something warm, try baked apples with cinnamon and drizzled with honey.

 Eating healthy doesn't have to be boring,  restrictive, or complicated.